Our new review:
Comprehensive assessment of post-prandial protein handling by the application of intrinsically labelled in vivo in humans.
There are many advantages of this method.
Building amino acid tracers into dietary protein allows assessment of protein digestion and absorption into the circulation. This is preferred over plasma amino acid concentrations that are just a proxy.
Do bodybuilders need more protein?
Protein is essential for the maintenance and growth of tissues, such as muscle. However, there is still much uncertainty about the protein requirements of different populations.
[Read more…] about Higher protein needs in bodybuilders?
Our new review is now online!
Note that this was a methodological review and does not have many practical applications for those who want to optimize protein synthesis. For more practical advice, see our comprehensive blog article The Ultimate Guide to Muscle Protein Synthesis, or our scientific review (1).
All living tissues are constantly renewed in a process called protein turnover, which allows a high tissue quality to be maintained. For example, muscle tissue has a protein turnover rate of 1-2 % per day, which translates to muscle tissue being completely renewed every 2-3 months.
[Read more…] about Assessing the whole-body protein synthetic response to feeding [our review]
Is cow’s milk a good post-exercise recovery drink?
Cow’s milk is rich in several nutrients that can help in the three “Rs’’ of recovery: 1) carbohydrates, protein and for refueling glycogen stores, 2) sodium, carbohydrate, protein and fluid for rehydration, 3) protein for muscle and liver glycogen recovery. In addition, cow’s milk in rich in calcium.
[Read more…] about Milk is a cost-efficient recovery drink?
Our study: Is fructose an essential ingredient in sports drinks?
Carbohydrates are the main fuel source during moderate- to high-intensity exercise (infographic, van Loon, 2001). Ingesting carbohydrates such as glucose during prolonged exercise has been shown to increase performance.
[Read more…] about Should fructose be in sports drinks?
Protein ingestion stimulates muscle protein synthesis, the process driving muscle adaptation and growth (1, 2).
Most protein is consumed during the 3 main meals: breakfast, lunch, and dinner (3). This leaves a long overnight period where little dietary protein is available for muscle recovery. Can an extra protein meal/supplement prior to sleep be beneficial?
Our work shows that an extra protein supplement before sleep improves overnight muscle protein synthesis. We have shown this in healthy younger and older subjects (4, 5).
